Vegan Bodybuilding & Fitness

Today was back and calves. Started back with bent over rows (using a reverse grip). This is workout #2 with bent over rows as my primary exercise. Weights were increased from last back workout:

285 X 6, 290 X 6, 290 X 6, 290 X 6 and 285 X 6

This was followed by 4 secondary exercises:

T-bar rows: 4 45lbs plates X 10 (3 sets)

Wide pulldowns: 165 X 10 (3 sets)

Close grip pulldowns: 180 X 8 (3 sets)

Pulls behind head: 150 X 10 (3 sets)

Calves: Single calf raise holding DB

85lb X 15, 100 X 12 (X5 sets), 85 X 15, 85 X 15

Good pump today while training.

Questions & Answers: (will use the blog to answer some questions I receive each day)

Q: How many weeks is your contest prep?

A: When I was younger, I use to have an answer for this question. Mostly because I would eat whatever I wanted most of the year and then go into "contest mode" about 16 weeks out from a show. However, these days there is no set number of weeks that I use to prepare for a show. That is because I pretty much prepare 52 weeks a year. I eat "clean" year round and just make minor adjustments along the way as I get closer and closer to competition. Hope that helps. God bless and Peace.

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"I believe that God will always make a way when there is no way."
2007 NPC Masters Nationals lightweight winner

DEMARCO HEALTH & FITNESS STORE:
http://stores.ebay.com/DeMarco-Health-and-Fitness-Store

When you get a chance, would you mind posting a sample eating day? Curious if you stick to the bodybuilding staples of Sweet Potatoes, Brown Rice and Oatmeal and how much healthy fats you add to your meals. Thanks Dr. Joe!!

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Great to see your training log on here! Sorry I wasn't able to meet up while I'm so close here in Boston. I leave shortly and have been busy all day everyday with work. But I'll be back for vacation sometime soon I'm sure. Some good friends are out here and I love New England!

All the best with your contests!!!!!!!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Here is the food intake for 10/23/07:

Meal #1: 4 oz oats with banana, 1/2 pack of tempeh
Meal #2: same as #1
Meal #3: Cup corn, cup beans, 1/2 yam
Meal #4: same as #3
Meal #5: 8 oz. broccoli, cup corn, 1/2 block tofu

Macro breakdown (per fitday.com)

Cals: 2442 Protein: 146g Carbs: 413g Fat: 42 g

Supplements over course of the day:

Maximum Muscle Pump - one scoop (pre-workout)
Xtend (2 scoops) - during workout
CLA 1000 (conjugated linoleic acid) - 3 capsules
Flaxseed oil - 1 TBSP
Maximum Test (herbal test booster) - 3 capsules

Of course, this is just one day. For example, I don't usually eat so much corn. I just happened to have it available yesterday. However, as you can see, I keep everything pretty basic. Remember, I am still 10 months out from competition so I am pretty flexible as to what I eat.

_________________
"I believe that God will always make a way when there is no way."
2007 NPC Masters Nationals lightweight winner

DEMARCO HEALTH & FITNESS STORE:
http://stores.ebay.com/DeMarco-Health-and-Fitness-Store

To bad you have been so busy. Maybe we can hook up next time you're in town. You're always welcomed to catch a workout at my gym when you're in the Boston area. Peace.

_________________
"I believe that God will always make a way when there is no way."
2007 NPC Masters Nationals lightweight winner

DEMARCO HEALTH & FITNESS STORE:
http://stores.ebay.com/DeMarco-Health-and-Fitness-Store

Today was chest and abs. I started my workout with some torso movements on my Keiser functional trainer. Great way to hit the serratus and obliques. I followed this by 3 sets of cable crunch downs with 180lbs for 20 reps.

This was the second chest workout with Incline DB presses as my primary exercises. Strength improved from last chest workout. Workout was as follows:

Incline DB: 90X5, 90X5, 90X5, 90X4, 85X6

Flat DB: 80X10, 80X10, 80X10

Flat Bench: 225 X 8, 225 X 8, 225 X 8

Smith Incline: 145 X 10, 145 X 10, 145 X 10

Keiser Standing Flyes: 30 (air loaded resistance) X 10, 30 X 10, 30 X 10

Question & Answer:

Q: I´m contacting you because there's almost no information about being vegan and steroid use on the internet. I just in use of testosterone enantate for the first time. Some meat eating bodybuilders told me, they would never use steroids and eat soy at the same time. What do you think about it?

A: Sorry, but you’re asking the wrong vegan bodybuilder. I don’t use drugs and therefore know very little about them. In regards to soy, my body responds well to it with no problems what so ever. If I were you, I would stay clear of steroids and continue to build muscle naturally with hard work and a good clean diet. Peace.

_________________
"I believe that God will always make a way when there is no way."
2007 NPC Masters Nationals lightweight winner

DEMARCO HEALTH & FITNESS STORE:
http://stores.ebay.com/DeMarco-Health-and-Fitness-Store

LOVE IT!!!!

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Dr. Joe,
Any updates?